Broccoli Sprouts
Yields about 4 cups
2 tablespoons organic broccoli sprouting seeds
Wide-mouthed quart jar with spouting lid
Purified water
Place the seeds into a jar and cover them with a few inches of warm purified water. Let them soak overnight in a warm dark place. After about 8 to 10 hours, drain the water off. Rinse the seeds with fresh water 2 to 3 times a day for 4 to 5 days. Place the jar in a warm, dark place during this time period. Make sure to drain off all the water after each rinsing to prevent spoiling of the sprouts. It will likely take the seeds 2 to 3 days to split open and begin to sprout, so be patient. Once your sprouts are about an inch long and have defined yellow leaves, move your jar out into a place where it can be exposed to some sunlight. This will allow the sprouts to use the light and grow quickly. Be sure to keep rinsing, as the sprouts can dry out quickly in hot environments. You will recognize when the sprouts are ready because they will have darker green leaves and be about an inch or longer. Don’t worry about eating them too early. As soon as they are green, they are ready to consume.
By Tom Malterre
Reprinted from https://wholelifenutrition.net/articles/recipes/how-make-broccoli-sprouts
Alkaline Broth with Collagen
Give yourself a facelift right out of your fridge.
1 to 2 cups of three of the following vegetables:
Celery
Fennel
Green beans
Zucchini
Spinach
Kale
Sorrel
Chard
Carrots
Onion
Garlic
Cabbage
Fresh or dry spices (e.g., cumin and turmeric)
1 tablespoon powdered collagen protein (Bulletproof or Great Lakes are great brands)
Place vegetables and spices in a large soup pot and cover with filtered water. Bring to a boil and simmer on low for forty-five minutes. Strain the vegetables and set aside for another use. Whisk in the powdered collagen protein.
Adding Fermented Flavor
Consider adding fermented food such as kimchi to any meal. Kimchi is a spicy Korean version of sauerkraut typically consisting of fermented cabbage, onions, garlic, and pepper. It’s been shown to lower fasting blood sugar. Kimchi has high concentrations of vitamin C and carotene in addition to vitamins A, B1, B2, calcium, iron, and beneficial lactic acid bacteria. Fermented foods are great for digestion and repopulate your intestinal flora with beneficial bacteria essential for health.
Fish Bone Broth
In Chinese medicine, the adrenals are considered part of the kidney system. Bone broth detoxes and nourishes the kidneys. Fish stocks that use fish heads contain thyroid-strengthening properties.
3 quarts filtered water
2 pounds fish heads and bones (fish heads alone will suffice)*
¼ cup raw, organic apple cider vinegar
Himalayan or Celtic sea salt to taste
Place water and fish heads/bones in a 4-quart stockpot. Stir in vinegar while bringing the water to a gentle boil. As the water begins to boil, skim off any foam that rises to the surface. It is important to remove this foam, as it contains impurities and off flavors. Reduce heat to a simmer for at least 4 hours but no more than 24 hours. Cool and then strain into containers for refrigeration. Freeze what you will not use in one week.
*Do not use oily fish such as salmon for fish stock or you will stink up the whole house! Use only non-oily fish such as sole, turbot, rockfish, or, my favorite, snapper.
Chicken Bone Broth
1 chicken (chicken bones, chicken feet, neck)
2 small onions or shallots
1 head garlic
1 teaspoon peppercorns
1 or 2 bay leaves
2 tablespoons sea salt
2 tablespoons apple cider vinegar
4 quarts filtered water
1 bunch fresh organic herbs (e.g., tarragon)
Put all the ingredients except the fresh herbs into a large stockpot and let sit for an hour. Bring to a boil and get rid of any foam that rises to the top. Cook on a very low flame for 8 to 12 hours. Let cool. Separate the meat (if any) from the bones. Strain the broth. Wash the fresh organic herbs well. Warm up a serving of strained broth to desired temperature (do not boil). Add a large handful of herbs (for extra minerals and taste).
Collagen-Boosting Chicken Soup
Makes 6 servings as a meal
STOCK
1 whole free-range chicken (ideally pasture-raised)
4 quarts cold filtered water
2 tablespoons vinegar
2 large onions, coarsely chopped
3 carrots, peeled and coarsely chopped
4 celery stalks with leaves, coarsely chopped
4 peeled garlic cloves
2 well-washed leeks, coarsely chopped
3 parsnips, coarsely chopped
3 bay leaves
4 to 5 sprigs fresh thyme, or 2 teaspoons dried thyme
10 whole black peppercorns
1 bunch parsley
SOUP
2 quarts chicken bone broth
2 cups cooked chicken
2 onions, chopped
3 cups celery, chopped
3 carrots, peeled and sliced
1 cup green beans
3 cups fresh spinach
6 cloves garlic, minced
1 teaspoon dried thyme
2 teaspoons sea salt
½ teaspoon freshly ground black pepper
Place chicken into a large pot with water, vinegar, and all of the ingredients except the parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove any foam that rises to the top. Reduce heat, cover and simmer for 6 to 24 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional minerals to the broth. Remove the chicken, let cool, and remove the meat from the carcass. Reserve for soup.
Strain the stock and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer. For the soup, bring 2 quarts chicken stock to a boil and skim off any foam that may rise to the top. Add the meat, vegetables, and seasonings and cook until the vegetables are just tender, 5 to 10 minutes.
Taste and adjust seasonings. Don’t forget you can sip broth like tea. This is especially lovely in the winter or if you don’t feel well. Since broth is simultaneously energizing and calming, it can take the place of morning coffee, afternoon tea, or an evening nightcap. Carry some of your favorite bone broth in a Thermos and sip it throughout your day. You’ll discover the real meaning of “comfort food”!
Beef Bone Broth
2 pounds (or more) femur bones from grass-fed cattle or bones from a healthy source
2 chicken feet for extra gelatin (optional)
1 onion
2 carrots
2 stalks celery
2 tablespoons apple cider vinegar
2 cloves garlic
1 bunch parsley, 1 tablespoon or more sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste (optional)
If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a pan and roast for 30 minutes at 350°F. Then place the bones in a large 5-gallon stockpot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20 to 30 minutes in the cool water. The acid helps make the nutrients in the bones more bioavailable.
Roughly chop the vegetables (except the parsley and garlic, if using) and add to the pot. Add any salt, pepper, spices, or herbs, if using. Now bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
During the last 30 minutes, add the garlic and parsley, if using.
Remove from heat and let cool slightly. Strain using a fine-mesh strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon-size glass jar in the fridge for up to 5 days, or freeze for later use.